# Mobility & Flow

A gentle, feel-good stretch session to help your body recover and move better. You'll hold each stretch for 30-45 seconds and finish feeling looser, calmer, and ready for the week ahead.

## Warm-Up (Light Movement)

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Circle
- 1 × 30s Hip Circle
- 1 × 20s Ankle Circle
- 1 × 40s Cat-Cow Stretch

## Upper Body Stretches

- 2 × 35s Shoulder Stretch (Cross-Body)
- 2 × 35s Triceps Stretch - Overhead
- 2 × 35s Chest Doorway Stretch
- 2 × 35s Thread the Needle
- 1 × 30s Wrist Flexibility Stretch

## Core & Spine Stretches

- 2 × 45s Child's Pose
- 2 × 40s Supine Spinal Twist
- 2 × 35s Child's Pose to Cobra

## Lower Body Stretches

- 2 × 40s Kneeling Hip Flexor Stretch
- 2 × 40s Standing Single-Leg Hamstring Stretch
- 2 × 40s Butterfly Stretch
- 2 × 45s Pigeon Pose
- 2 × 35s Calf Stretch
- 2 × 35s IT Band Stretch - Body Only

## Cool Down & Breathwork

- 1 × 40s Supine Knee Hug
- 1 × 45s Happy Baby Pose
- 1 × 60s Savasana